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Athlete Date Sort Location Workout Name Description Results
Trevor Gordon 01/14/2017 2017 Wicked Winter Showdown Snatch Ladder 3-Position Ladder
7 Barbells, one each minute (within a 50-second lifting window)
Snatch from floor, snatch from hang below the knee, snatch from hang above the knee

Men: 95/115/135/155/175/185/195
Women: 55/70/85/95/105/115/125

Each weight completed counts as a full round. Athletes get credit for the furthest rep they reach at a given weight if they do not complete the complex. 		9 rounds 6 reps
Performed as RX
Trevor Gordon 01/14/2017 2017 Wicked Winter Showdown Ski Lift - Round 1 One round each, as a relay
Round 1 (8 minute cap)
Ski 10/7 Cal
7 Over plate Burpees (2x45s)
Bike 10/7 Cal
7 Over plate Burpees (2x45s)		 4m 58s
Performed as RX
Trevor Gordon 01/14/2017 2017 Wicked Winter Showdown Ski Lift - Round 1 One round each, as a relay
Round 1 (8 minute cap)
Ski 10/7 Cal
7 Over plate Burpees (2x45s)
Bike 10/7 Cal
7 Over plate Burpees (2x45s)		 4m 58s
Performed as RX
Trevor Gordon 01/14/2017 2017 Wicked Winter Showdown Ski Lift - Round 2 Round 2 (Top 12 teams) (11 minute cap)
Ski 13/9 Cal
9 Over plate Burpees (3x45s)
Bike 13/9 Cal
9 Over plate Burpees (3x45s)		 6m 52s
Performed as RX
connor galton 01/05/2017 Keshequa High School Q2-W12 End to End 2 Rounds for Time
Endline to Endline

10 Shoulder Taps
Lunge to Half
Hop On One Foot from half to Endline
20 Calf Raises facing wall
Hop on One Foot to Halfcourt
Mogul Jumps to Endline (Two foot diagonal jumps)
 1m 12s
Performed as RX
connor galton 01/03/2017 Keshequa High School Q2-W11 1 MINUTE AMRAP

GYM WIDTHS
 14 reps
Performed as RX
Trevor Gordon 12/28/2016 Vintage CrossFit None 2 sets
5 Hip Squat Clean + 3 Split Jerks
Light or empty bar

Squat Clean + Jerk
2 @ 65% (Clean and Jerk, drop, clean and jerk)
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%		 220 lbs
Performed as RX
Trevor Gordon 12/28/2016 Vintage CrossFit None 21-18-15-12-9-6-3 Reps of:
Jumping Lunges (Advanced Pistols)
Deadlifts 95/65
Push Press 95/65		 14m 25s
Performed as RX
Trevor Gordon 12/27/2016 Vintage CrossFit None 3 sets
3 Hip Snatch High Pull + 3 Snatch Balance
Light or empty bar

Squat Snatch
2 @ 65%
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%		 175 lbs
Performed as RX
Trevor Gordon 12/27/2016 Vintage CrossFit 2016 LiftOff WOD AMRAP 15
25 Pullups
50 Calorie Row
100 Overhead Squats 45/35
50 Box Jumps 24/20
25 Pullups		 299 reps
Performed as RX
Trevor Gordon 12/24/2016 Vintage CrossFit None 1 Thruster (95/65)
2 Front Squat (95/65)
3 Hang Power Clean (95/65)
4 Deadlift (95/65)
5 Lateral Burpees
6 Pullups
7 Air Squats
8 Push Ups
9 Toes to Bar
10 Overhead Squats (95/65)
110 Double Unders
1200m Run		 28m 30s
Performed as RX
connor galton 12/20/2016 Keshequa High School Q2-W10 AMRAP in 2 Min

10 Bench Squats w/10lb Weight
Run w/weight to net and back		 5 rounds 0 reps
Performed as RX
Lamar Grier 12/20/2016 Valley Forged Strength and Conditioning VF Low Hang Power Clean; 2 Reps every 90 Sec.x6 Members choice lbs
Performed as RX
connor galton 12/16/2016 Keshequa High School Q2-W9 3 Round Jump Around

10 Single Jumps
Run to the opposite baseline
5 Clapping Push Ups
Skip Back


 1m 30s
Performed as RX
connor galton 12/14/2016 Keshequa High School Q2-W8 2 Rounds for Time

5 Wall Walk Ups
Bound to Half
Bear Crawl To End
5 Tuck Jumps
Grapevine to half then switch to opposite lead leg to finish		 1m 20s
Performed as RX
connor galton 12/12/2016 Keshequa High School Q2-W7 - 4 Move Total Body 3 Rounds for Time

10 Bench Squats
10 Feet on Bench Push Ups
10 Split Lunges
10 Dips		 1m 57s
Performed as RX
Trevor Gordon 12/08/2016 Vintage CrossFit None Back Squats
4-4-4-4
Heavier than Monday 11/21/2016		 245 lbs
Performed as RX
Trevor Gordon 12/08/2016 Vintage CrossFit Nasty Girls 3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps		 8m 22s
Performed as RX
Trevor Gordon 12/06/2016 Vintage CrossFit None Squat Cleans
3x5 Hip Squat Cleans for warm up
then
5 sets of:
1 Hang Squat Clean with 2-sec pause at the knee
1 Hang Squat Clean with 2-sec pause below the knee
1 Squat Clean from the floor		 185 lbs
Performed as RX
Trevor Gordon 12/06/2016 Vintage CrossFit None 1000m row
50 Wall Balls (20/14)
30 Toes to bar		 7m 15s
Performed as RX
connor galton 12/02/2016 Keshequa High School Q2-W5 3 Move AMRAP 2 Min AMRAP

10 Chest to Floor Push Ups
10 Bench Squats
10 Tuck Jumps

Keep Track of Rounds and Reps
 3 rounds 17 reps
Performed as RX
connor galton 11/30/2016 Keshequa High School Q2-W4 Max Standing Vertical Jump Benchmark Today is a test of explosive lower body power.

Using your standing reach as your zero, jump as high as you can from a standing position. Measure your highest point of flight. The difference between those two numbers equals your standing vertical jump.

Measure in inches.		 17.00 mi
Performed as RX
connor galton 11/28/2016 Keshequa High School Q2-W3 Seated Basketball Throw Benchmark Seated Throw Benchmark

Sitting on the baseline, student will throw a men's basketball as far as they can with two hands while partner measures and retrieves the ball. Testing core strength and explosiveness.

Measure to the nearest foot and log data.		 34.00 mi
Performed as RX
connor galton 11/17/2016 Keshequa High School Q2-W2 - Sprint Test #2 1 Length of Gym Sprint Test

End line to End Line
Feet must start behind the black baseline of basketball court
Stop clock when chest breaks the opposite baseline of basketball court

*Submit as distance rounded to the nearest tenth of a mile		 4.30 mi
Performed as RX
connor galton 11/15/2016 Keshequa High School Q2W1 Push Up Benchmark 2 Min AMRAP Max Push Up Benchmark

-chest to the floor at the bottom of pushup
-full arm extension at the top of pushup		 40 reps
Performed as RX
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